Warm-up
Tabata - 4'
• Mountain climb
• T spine pulse
• Rolinho
• PVC OHS
A1)
Barbell warm-up - 6'
• 3 snatch high pull
• 3 muscle snatch
• 3 OHS
• 3 snatch balance
• 3 snatch drop
• 3 power snatch
• 3 squat snatch
*Aumentar a carga e repetir a sequência com 1 rep
B)
Strength & Conditioning
EMOM - 4'
1 high hang snatch (50% a 65%)
B1)
EMOM - 4'
1 hang snatch (65% a 75%)
B2)
EMOM - 4'
1 snatch - 2" bellow the knee (75% a 85%)
B3)
Workout - 6'
A cada 2' (3 sets):
2 snatch lift off + 1 squat snatch (85% +++)
B4)
Workout - 6'
A cada 2' (3 sets):
1 squat snatch (90% +++)
C)
WOD
4 rounds:
12 cal row
8 T2B
200m run
8 thrusters (115/75)
Rest 1'
*Anotar tempo final
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